There's no shortcut to advanced bodyweight movements, but they come with a reward anyone can see. Here are the telltale signs that you built your body the old-fashioned way!

In this video, Dave and special guest Maliek Derstine discuss the topics of sticking points and longevity for raw lifters vs geared lifters.

STRONG Life Podcast Episode 90 QnA Style: Strength Coach Gym Business, Training Large Groups of Athletes & Abundance Mentality. This episode gets more dialed in being the 2nd time I ran a Live Facebook QnA. You can catch the Live QnA episodes by following me here: http://facebook.com/zevenesh Here are the topics and questions covered in …

WARNING: RANT TIME. I'm about to unleash some fury on all the things pissing me off. Sensitive people should go elsewhere. You can view these rants as a complaint or as truth. I feel like we're in a war against mediocrity and I have MANY stories to prove it. What brings me to ranting is …

Friday, August 12, 2016 - You might consciously decide to maintain a serious attitude today while the Moon is constrained by somber Saturn in your sign. However, you can't seem to make the ripples of excitement disappear as bountiful Jupiter connects with electrifying Uranus. Unfortunately, you may already be overloaded with work and it's not a good idea to voluntarily add anything else to the pile. Nevertheless, you're driven to capture the elusive thrill before the lightning show ends. Staying calm in the midst of a creative storm is your key to receiving the gift of cosmic awareness.

Lie across a bench with your shoulders resting on the bench top and your feet flat on the floor. Grab a dumbbell and hoist it to arms’ length above your head, with both hands pressed against the underside of the inside plate. Then, with just a slight bend to the elbows and keeping the arms rigid, lower the dumbbell slowly behind your head toward the floor. As you lower the dumbbell, try to drop your hips a little toward the floor to increase the stretch. Once you have lowered the dumbbell as far as possible and achieved maximum stretch, return through the same arc to the starting position (dumbbell straight above the chest) to commence the next rep.

Hitting the gym twice a week is fine if you want to maintain the muscle you already have, but if you are shooting to add some size you should consider increasing your training frequency to 4-5 times per week. Even though these sessions may need to be a bit shorter to allow for recovery , the increased exposure to a training stimulus can be helpful in packing on mass .

So are the following 7 exercises the best arm moves of all time? Yes, according to Eraldo Maglara NSCA-CPT — because they’ve been the most effective at helping him and his clients sculpt bigger, stronger guns . Are they the best arm exercises for you? Let us know in the comments.

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

As the name suggests, your triceps have three heads: long (upper inside), medial (lower inside) and lateral (outside). The heads always work together, so it’s impossible to isolate one from the others. However, the angle of your arms changes the emphasis, stressing the heads differently. Too many bodybuilders are unaware of how various exercises hit their tri’s, and thus they typically overemphasize their lateral heads and underemphasize the long and medial heads.

A Scientific Approach to Muscle Hypertrophy Training

The problem with fructose arises when the liver glycogen levels are full. At this point, fructose gets converted to fat and that helps to increase the size of the fat cells. Since we aren't equipped with fuel gauges to tell us how full our livers are, many bodybuilders opt for avoiding fruit all together. But such extreme measures are not necessary. There are actually a few times when fruit is not only okay—it's actually helpful.

From my experience, it’s in one’s best interest to utilize a ratio of 70% cold-filtered whey protein isolate plus 20% micellar casein and 10% hydrolyzed whey peptides. Combining both fast- and slow-assimilating, high-quality protein sources provides the benefit of initial high blood amino acid levels and an insulinotropic response from whey protein isolate and hydrolyzed whey peptides, while the micellar casein sustains blood amino acid levels for up to six hours, which elicits an anticatabolic effect.

For most bodybuilders, pushing through punishing workouts day in and day out is actually the easier part of their regimen. Much harder is sticking with a diet that maintains an anabolic state — that is, building muscle — for the 22 or 23 hours a day when our bodies are desperately trying to recuperate between workouts. Luckily, nutrition need not be akin to rocket science. This simple checklist runs down eight top foods for mass building.

The back isn't only one of the body's biggest and strongest bodyparts, it's also the most complicated in terms of being a series of interconnected muscle groups. For the purposes of this feature we're dividing the back into its four main regions: 1) the upper and outer lats, 2) the lower lats, 3) the middle back and 4) the lower back . Each area requires specific stimulation via the exercises and angles of attack used, and we'll show you the two best exercises for each. With this menu, you can customize your own workout by choosing one exercise from each category to create a total program. Or if one region is lagging, you can pick additional movements that hit that area only. Either way, fully understanding which back exercises hit which portions of your back will allow you to build shape (in particular the V-taper ), thickness and width. Note: Many of the exercises we include here do not isolate but rather emphasize certain areas of the back musculature.

This program takes the less is more approach. If you’re already following a body-part split, your bi’s and tri’s are getting plenty of stimulation in your chest, shoulder, and back workouts. You don’t need to do much more than that. That’s why this program asks only that you devote one day to direct arm training, and let a conventional body-part split take care of the rest.

Many men’s physique competitors share the same characteristics: They’re former high school or collegiate athletes who got into modeling or bodybuilding. Antipov didn’t start competing at age 17 like current Olympia Men’s Physique Showdown winner Jeremy Buendia, yet he has more athletic history than Arnold Classic Champion Sadik Hadzovic. In fact, sports are how Antipov learned to speak English. “In 1997, I came to the U.S. from Belarus, where I played hockey,” Antipov says. “I didn’t speak English, so I knocked on the doors of kids who lived on my block and asked if they wanted to play hockey with me.”

Have you exhausted numerous diets and workouts and still feel like you're failing to get the results you want? You may have achieved short-term goals, but have been unable to sustain your gains over the long haul. The truth is, you’re not alone. Most individuals stumble a few times before they find their training groove.

Have your New Years resolutions already fallen by the wayside? Try replacing them with some resolutions you'll actually want to keep, like a resolution to get more creative in the bedroom. Sex therapist Vanessa Marin is here to share 16 sex positions you should try in 2016. You'll find detailed descriptions of each position, along with tips for taking the positions to the next level with sex toys, lube, fantasy roleplays, and more. Look through them with your partner and pick one position to try each month. Ranging from easy to acrobatic, romantic to raunchy, you're sure to find a new favorite position. Disclaimer: Always make sure your partner is comfortable and up for trying new things in your sex life, no matter what that may be.

Let's summarize some contest-prep guidelines for calories, protein, carbs, and fat : Total calories should not be reduced below that which produces one to two pounds of weight loss per week. Six weeks or so out from contest day, you’ll want to reduce weight loss to one pound per week to save muscle. Protein should range between 1–1½ grams per pound of body weight. Carbohydrates should stay as high as possible while keeping protein in the ideal range and still allowing one to two pounds of weight loss per week. Resist the temptation to cut carbs too low. Fat can make up the rest and should fall between 15–20% of total calories. If this is your first contest, give yourself a week for every two pounds you think you’ll need to lose.

Feeling I’d gotten the most out of that format, I devised a three-way split in which I trained two major bodyparts per session. In conjunction with that, I reduced my workload and increased the intensity by cutting my main sets to two per exercise. With each workout lasting about 45 minutes, I was able to hit a four-times-aweek training schedule in which each bodypart was worked three times over a 14-day period. I was incorporating forced reps and sometimes rest-pause and negatives. I applied these principles only to the last set of certain compound exercises. I stuck to this modus operandi right up to winning the 1992 Olympia, after which I was looking to increase the intensity even more.

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

So, if you really like this girl, or at the very least like slapping flappies with this girl, crack open a bottle (not a box) of wine, sit back and don't do these things. And don't call it "slapping flappies."

These athletes are now peak physical specimens who work every aspect of their fitness through various functional movements and compound lifts. Training for Warriors specializes in getting the average person to look like a top MMA fighter while bringing a philosophy that will get you mentally focused for any challenge you come across in life. The best part about our program is that you don’t have to get a roundhouse to the face and ruin that money-maker of yours. Plus, you’ll start to fill-out that shirt pretty nicely.

Today, there are more yoga studios and yoga classes than ever, but a lot of people—men in particular—remain confused about what happens inside those classes and how they should feel about it. Is it stretching, meditation, some combination thereof, or something else entirely? Could it be the secret to unlocking your tight hips and superhuman athletic potential, or will it just make you sprout a man bun and go all new agey?

How-To: Grasp a barbell or EZ-bar and lean your chest against the angled side of a preacher bench, keeping your back tight and knees slightly bent. (You can also use a dumbbell and train one arm at a time.) Make sure your armpits fit securely against the top of the pad, with your triceps pressed into the flat side of the bench. Hold the bar straight toward the floor with a supinated (palms-up) grip. With your head neutral and eyes focused forward, curl the weight in a smooth arc, squeeze your biceps hard for a one-count, and slowly lower back to the nearly elbows-straight position.

The upper traps have gotten a bad rap in recent years and training them directly has become somewhat of a fitness no-no. But for athletes and lifters who are stuck in spine-extension based postures and can't raise their arms overhead, training the upper traps can be a game changer for overall shoulder health and performance. The key? Ensure they're trained with upward rotation.

We bet you've never tried Earthquake Training. Here it is: https://www.t-nation.com/training/earthquake-training … pic.twitter.com/0g2lggJ5sB

The best rowing variations and how they stack up against each other. Read first, then row: https://www.t-nation.com/training/8-great-rowing-variations … pic.twitter.com/e9kr0rePw8

Chris Shugart is T Nation's Chief Content Officer and the creator of the Velocity Diet. As part of his investigative journalism for T Nation, Chris was featured on HBO’s "Real Sports with Bryant Gumble." Follow Chris Shugart on Twitter

These bars are very good!!! Not dry at all but are also not like eating a candy bar which I think is nice. Not a fan of bars being overly sweet. My husband who is not a fan of protein bars... spreads... and such took one bite and shook his head in approval saying that is good. They taste nice and are chewy and also have some texture and crunch to them which is really nice. It is a very balanced bar with good proteins to carbs to fats ratio which can be hard to find in a bar. Most bars taste too good to be true which is the case or they taste dry and like cardboard ... these bars have a great combo. I think everyone should order one of each bar and give them a try! One other great thing about them is they do not taste artificial either which is a major plus! Feel free to reach out and ask questions if needed!

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If you’re clocking in at 15% body fat, you’ve already earned a gold star when it comes to healthy habits. Unless you’re an endurance athlete who needs to drop body fat for speed, shooting for 10% is probably for physique more than any other reason—you want to turn your hard stomach into a fully defined six pack or you want more vascularity.

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Curl it, then hold it. This exercise will make your biceps feel like they're about to pop: https://www.t-nation.com/training/tip-nail-your-biceps-with-this-training-method … pic.twitter.com/JXWZLXtb9q

She doesn't like dad bod. Fix yours in about a month: https://goo.gl/LRRFVU  Free ebook. pic.twitter.com/qKP2mcpx7m

Where to get extra calories: If you're not drinking a protein shake—start now. That's about 100-120 calories per scoop with 20-30 grams of protein. Then, you need nuts in your life. All different kinds. Peanuts, almonds, walnuts—they all are incredibly calorie-dense and easy to put down. Think about this: If you add two peanut butter sandwiches into your diet, you've just added 1,000 calories. Yes, 1,000 calories. A couple of rules—don't work out on an empty stomach, and don't forget to eat after a workout.

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Robert Mata, Dwayne "The Rock" Johnson's longtime stylist, gives you the inside scoop on how he creates styles for The Rock's red carpet events and his character Spencer Strasmore on HBO's "Ballers...

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Target the Type IIB fibers that have the greatest potential for growth. Here's how: https://www.t-nation.com/training/tip-try-the-8-x-3-method-for-hypertrophy … pic.twitter.com/aFFyukP5J5

The deadlift is great for strength, but this coach says it sucks for size gains: https://www.t-nation.com/training/tip-the-deadlift-isnt-enough … pic.twitter.com/14pOsjpZQc

 get the same comfortable fit that moves with you—all while looking a lot better—in a great pair of pants. The 15 pairs on our list are all sweat-wicking or quick-drying, stretchy to allow for optimal mobility, have an elastic waistband with a drawcord for a personalized fit, sections of mesh to provide air circulation, zippered pockets to stash your stuff, reflective detailing so you can be visible in the night— and anti-stink properties to ward off bad odors.

For bigger biceps, push the dumbbells together when doing curls. Here's why that works: https://www.t-nation.com/training/tip-the-push-squeeze-method-for-big-arms … pic.twitter.com/0ExHIr3fch

Designed by Ventriglia, it combines a series of compound exercises, isolation exercises, and metabolic training that will not only build all-around strength but also condition your muscles to endure repeated, intense movement. The goal, Ventriglia says, is to be quick and agile with your bodyweight. That’s the bottom line for any MMA fighter—whether you’re striking, grappling, or simply moving around the cage.

taking off ya'll!! @dynamikmuscle #Australia Tour!! Full Schedule on IG & FB See if we hit your city!! pic.twitter.com/vLe5aXembs

When you continue to push and grunt with no concrete strategy other than "hard work," you get injured or beat-up. Few things devour reasonable progress faster than what we'll call "middle ground" training. That is, always training with the same set or rep scheme and with the same intensity. If you default to training in the 8, 10, or 12 rep range, I hate to break it to you, but your growth is simply wallowing in no-gain's land.

Eligibility:  The Bodybuilding.com Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of Bodybuilding.com, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more